Hey there, spoonlicker. You know you don’t have to fake a good mood, right? You’re allowed to feel down — it’s normal! 

We all go through mood waves (anyone looking for a band name?). When you’re feeling low, there’s a lot of pressure to grin and bear it. But we say bare it. Let yourself feel your feels. Your bad mood could be a signal that something in your life needs to change.

Now that you’ve skipped the temptation to gloss over or shove down your low mood, let’s equip you with some tools to manage it. Here are a few science-backed ways to help yourself out when you’re in a slump. 

Breathe in the fresh air

Studies show that spending time in nature has emotional benefits. If you’re near a desert, forest, beach, etc., count yourself lucky. Then, stop counting and get out there.

If you’re in an urban area, this can be a little trickier. But most cities have parks or botanical gardens that can get you back into a natural setting. Or it might be worth a little jaunt out of town to explore the great outdoors around your city. 

While you’re at it, try to get some sun (but have that sunscreen handy, of course). Exposure to sunlight helps your brain make serotonin, a mood-boosting chemical.  

Get moving

Your body has a super effective tool to help you feel better: endorphins. These small-but-mighty neurotransmitters (basically, chemical messengers in your brain) make you feel happier. As anyone who watched Legally Blonde knows, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don't kill their husbands.”

Seriously, though, Elle Woods knew her stuff. When you get active, your body makes more endorphins. These feel-good neurotransmitters are the reason people who say they get a runner’s high aren’t masochists. 

That said, you do NOT have to go for a run if that’s not your thing. Even a brisk, 30-minute walk can give you the mood boost you want. So can yoga, surfing, hiking, biking, rollerblading, kayaking — you get it. 

Practice gratitude

When you’re feeling crummy, it’s easy to see the issues piling up around you. 

Flip it and reverse it, though, and you might feel better fast. Grab a piece of paper and write down three things you’re thankful for. Science has linked gratitude and feeling happier. 

Dig into some Brownie Beast

Certain foods can boost your mood, and chocolate tops the list. Plus, did you really need a study to confirm what you know? Taking a moment to treat yourself to a bite of something you love just. feels. good.

Want to get that mood-boosting sensation with the chocolate scientists recommend? We’ve got you covered with Brownie Beast, our chocolate brownie cookie dough. Heck, you might want to grab some on your next shop (psst! we’re at Walmart and other easy-to-access stores) so you’re ready the next time a low mood strikes. 

Remember, you’re allowed to feel down. But if you’re ready to try and turn it around, these four fixes can help.